Bowflex SelectTech BD1090 - Manual (Page 19)

17
Leg Exercises
Wide Squats
START ACTION
START
• Grab the dumbbell with both hands
and stand with your feet slightly
wider than shoulder width apart.
• Slightly rotate your hips and legs
outward, so that your feet and knees
are lined up pointing outward.
• Stabilize your torso by lifting your
chest, tightening your abs, and
maintaining a slight arch in your
lower back.
• Under control, slowly squat down by
sticking the hips back as the knees
start to bend.
• Keep the chest up and the and back
flat as the hips continue to move
backward.
• Lower to approximately
90 degrees at the knees, unless
otherwise determined.
• Return to the starting position.
• Do not lockout the knees at the top
of the squat.
FINISH
Calf Raises
START ACTION
START
• Stand with your feet about shoulder
width apart, feet facing straight
forward.
• Hold the dumbbells at your sides
with your palms facing in.
• Keep your chest lifted, abs tight and
a slight curve in your lower back.
• Slowly rise up on the balls of your
feet, lifting your heels as high as you
can off the floor.
• Slowly return to the starting position,
keeping tension on the calf muscles.
FINISH
Muscles worked
Quadriceps, glutes, hamstrings and
adductors
Success tips:
• Keep the knees pointed in the same
direction as the toes.
• Keep the head and neck in line with the
trunk.
• Pay close attention to all alignment and
stabilization issues on every part of each
repetition.
Muscles worked
Gastrocnemius and soleus
Success tips
• Do not change your hip or knee position
during the exercise.
• Rise up as high as you can, maintaining
your balance, on the balls of your feet.